Warm Up (600) 12 x 50's on :50 Set (600) 6 x 100's on 1:30/1:45 ...odd IM ...even EZ free Set (600) Pull 300, 200, 100 ...3,5,3 cb ...rest 10 Set (1000) Swim 2 x 500 ...d1-2 100's ...keep HR 140-150 Set (300) Swim 6 x 50 choice ...AS FAST AS POSSIBLE Cool-down (400) swim 200 moderate EZ 200 |